Dealing with an unexpected panic attack when you're in a situation where you don't want people to notice can be challenging, but there are strategies you can use to manage the situation discreetly. Here are some tips:
Find a private space: If possible, excuse yourself and find a private area where you can have some space to cope with the panic attack. Bathrooms, empty rooms, or quiet corners can provide a moment of privacy.
Use deep breathing: Practice deep breathing exercises to help calm your body and mind. Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Focusing on your breath can help reduce symptoms of panic.
Grounding techniques: Use grounding techniques to anchor yourself to the present moment. Focus on physical sensations, like the feeling of your feet on the ground or the texture of an object in your hand.
Progressive muscle relaxation: Tense and relax different muscle groups to help release physical tension. Starting from your toes and working your way up to your head, tense each muscle group for a few seconds and then release.
Use distractions: Engage in a simple, repetitive task or mental distraction to redirect your focus away from the panic. Count backwards, recite a poem or song lyrics in your head, or try to name objects of a specific color around you.
Mindfulness and acceptance: Remind yourself that the panic attack is a temporary state and that it will pass. Practice self-compassion and acceptance of the emotions you are experiencing.
Carry a comfort item: Having a small comfort item, like a stress ball or a smooth stone, in your pocket can provide a source of comfort and grounding during a panic attack.
Relaxation apps or resources: There are numerous smartphone apps and online resources that offer guided relaxation exercises and mindfulness practices. Consider having one of these apps readily available for use during a panic attack.
Inform a trusted person: If you have a close friend or colleague who knows about your anxiety, consider discreetly signaling to them that you need a moment alone or some support. They can help create a diversion or provide assistance.
Remember, it's essential to be gentle with yourself during a panic attack. Don't try to fight the feelings or criticize yourself for experiencing them. Panic attacks are common, and seeking professional help to address their underlying causes can be beneficial in managing them effectively in the long term.